Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:15:04
Early afternoon run, 34F, overcast and calm.
Base run with Fartlek, 15' continuous then 5' fast - 5' easy
for about 1 hour, 8:55 average pace based on map route, ~8.41 miles.
Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:14:34
Early afternoon run, 27F, sunny and light wind.
Base run with some pick-ups in the 2nd half,
0:34 delays at lights, 8:47 average pace based on map route, ~8.41 miles.
Long run on the New Haven streets, a bit cool but pleasant otherwise.
Leeder Hill-Prospect-Whitney Loop
Total miles: 6.00
Total time: 57:39
Mid afternoon run, 32F, partly cloudy.
Base run, continuous, minor delays at a couple of lights,
9:07 pace based on map route, ~6.31 miles.
Treadwell-Dixwell-Whitney Loop
Total miles: 6.00
Total time: 60:00
Mid afternoon run, 53F, sunny and calm.
Base run, continuous, 9:20 pace baed on map route, ~6.42 miles.
Relatively warm day for the season, 53F.
I started out on the bike trail but got off it and ran
on the streets. There was still a bit too much snow
and ice and puddles for my taste.
Good run, decent pace, can't get much better than that.
Leeder Hill-Prospect-State-Whitney Loop
Total miles: 8.00
Total time: 1:12:46
Early afternoon run, 42F, sunny and calm.
Base run with some tempo sections, 1:00 delays at lights,
8:31 average pace based on map route, ~8.41 miles.
Fairly fast long fun at 8:31 pace, felt fine, relatively
warm day.
Farmington Canal Trail: Treadwell to Sanford
Total miles: 6.00
Total time: 50:51
Mid afternoon run, 51F, sunny.
Warm-up: 3.25 miles (26:25 at 3M mark, 2:40 jog)
Tempo: 2M 8:00 & 7:24
Warm-down: 0.75M in 6:20
Bike trail is clearing up, so I tried out one of my favorite runs.
The first half is steady and continuous, about an 8:50 pace today,
faster than usual for me.
Did two miles at tempo pace, 8:00 and 7:24 for the splits.
It was good to hit a sub 7:30 mile so early in the season.
Good run overall.
Kelly Drive River Run - Philadelphia, PA
Total miles: 8.00
Total time: 1:21:00
Late morning run, low 50's, sunny.
Base run on bike trail, flat.
Steady, continuous going out, some Fartlek on return leg.
Averge pace ~9:12/mile for ~8.68 miles based on Google map (see below).
I was traveling/vacationing this weekend and took advantage of being
in a slightly warmer part of the country.
Ran along the Schulykill River, plenty of other runners, great place
to run.
Ran mostly slow and steady, picked up the pace a bit in the return
leg, 5 minutes fast, 5 minutes slow Fartlek training.
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:36:37
Early afternoon run, 39F, partly cloudy.
Out: 49:53, steady, continuous pace, about a 9:34 pace (5.2 miles)
Turn-around: 2:00 walk/water/gel break
Back: progressive miles: 8:29, 8:22, 8:07, 7:50
Great day for a run, hight 30's and sunny. The bike trail is finally
clear of snow and ice, so great running conditions.
After 3 days off, it was time for a long run. I ran easy on the
way out, 9:34 pace, easing into the run.
On the way back, I picked up the pace for a set of 4 progressive
miles, pacing from 8:29 down to 7:50 (half-marathon pace to 10K pace).
This felt pretty good, though a bit stiff after the run, but
felt fine after a hot shower.
The sub-8:30 paces were encouraging given my monthly mileage.
Farmington Canal Trail: Treadwell to Sherman
Total miles: 10.00
Total time: 1:36:32
Mid afternoon run, 58F, sunny.
Out: 50:04, steady, continuous pace, about a 9:36 pace (5.2 miles)
Turn-around: 1:00 walk/water break
Back: Fartlek 1M split (recovery time):
7:54 (2:14);
7:33 (8:03);
7:39, easy to finish.
Long base run with some faster miles on the return leg.
Farmington Canal Trail: Treadwell to Shepherd
Total miles: 14.00
Total time: 2:15:40
Early afternoon run, 51F, overcast.
Out: 1:03:18 (~8:58 pace, steady)
Back: 1:12:22 slow with about 6 1'-walk breaks,
slight problem with cramps (due to intermittent, cold rain)
Long slow run, trying to get some distance in for a half-marathon
coming up at the end of April. Took some walk breaks but not too
worried about it since it was a big jump from my regular long runs.
